Big Chest Workout

Forge an Iron Chest

Redesign your upper body using this cutting-edge muscle plan

IT TAKES MORE THAN A BIG BENCH PRESS to build a big chest. That's because your chest muscles can do a lot more than push things away when you're flat on your back. They can also pull things toward you when you're standing up. In fact, your pectoral muscles perform more actions at more angles and in conjunction with more upper-body muscles than most of us ever consider. Sometimes they're the stars, but on other exercises they're more like bench players. Because of that, they respond to low reps, high reps, and everything in between. (For more ways to sculpt a bigger chest, pick up a copy of The Spartacus Workout on DVD today!)

The best chest-building program takes advantage of that versatility by working your pecs and all their buddies, using every angle and rep range. You can end up with more beef in your back, shoulders, and arms, and in the process develop bigger chest muscles than you'd ever see with a steady diet of benches, benches, and more benches. (Or you can Build Your Chest with Just 3 Exercises.)

THE WORKOUT Do this workout twice a week, resting for at least 2 or 3 days in between. (Work your lower body on a separate day.) Alternate between exercises of the same number until you complete all the sets in that pairing. So you'll do 1 set of exercise 1A, rest for 45 seconds, do 1 set of exercise 1B, and rest 45 seconds again. Repeat until you complete all sets, and then rest 2 minutes before moving to the next pair.

1A. Barbell bench press

Grab a barbell with an overhand grip that's just beyond shoulder width, and hold it above your sternum with arms straight. Lower the bar, pause, and then press it back to the starting position. Do 1 set each of 15 reps, 10 reps, and 8 reps, increasing the weight each time. Immediately after the 8-rep set, reduce the weight by 20 percent and complete as many reps as you can.

1B. Pullup

Grab a pullup bar with a shoulderwidth overhand grip and hang at arm's length. Pull your chest up to the bar. Lower back to the starting position and repeat. Perform 3 sets and complete as many reps as you can in each set.

2A. Incline dumbbell bench press

Lie faceup on an incline bench and hold a pair of dumbbells with your arms straight. Lower the dumbbells to your chest, and then press them back to the starting position. Do 1 set each of 15 reps, 10 reps, and 8 reps, increasing the weight each time. Immediately after the 8-rep set, reduce the weight by 20 percent and do as many reps as you can.

2B. Single-arm dumbbell row

Grab a dumbbell in your right hand, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the dumbbell hang from your shoulder. Pull the dumbbell to the side of your torso, keeping your elbow tucked close to your side. Perform 1 set of 15 reps with each arm, followed by 2 sets of 10 reps with each arm, increasing the weight each time. Immediately after the last 10-rep set, reduce the weight by 20 percent and complete as many reps you can.

3A. Dip

Grab the bars of a dip station and lift yourself until your arms are completely straight. Slowly lower yourself by bending your elbows until your upper arms dip just below your elbows. Pause, and then push back up to the starting position. Do 2 sets of as many reps as you can.

3B. Pushup and row

Place a pair of hex dumbbells on the floor and grip them while you do a pushup. Once you're back in the starting position, row the dumbbell in your right hand to the side of your chest. Lower the weight and repeat on your left side. That's 1 rep. Do 2 sets of 10 reps.

4A. Overhead triceps extension and pushdown

Attach a rope to the high pulley of a cable station and face away from it. Grab an end of the rope in each hand and bend over. Without moving your upper arms, push your forearms forward, pause, and return. Do 15 reps, turn around, put your upper arms at your sides and your forearms at 90 degrees, and pull the rope down. Do 10 reps. That's 1 set. Perform 2 or 3 sets.

4B. Dumbbell biceps curl

Grab a pair of dumbbells and let them hang next to your sides. Turn your arms so that your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, and slowly lower the weights back to the starting position. Do 2 or 3 sets of 10 reps.